Spandex & Wine

Seven Common Health Questions With Clear-ish Answers

You can do everything “right” for a week and still feel stuck for months. That’s usually not because you’re broken, it’s because the basics got buried under perfectionism, noise, and plans you can’t sustain. We sit down for a rapid-fire Q&A and tackle the real questions people ask when they’re trying to feel better in their body: what to eat, whether tracking food matters, what workouts actually work, and why results sometimes refuse to show up.  We talk practical nutrition for real life: whole foods, enough protein, fiber, and water, plus the one thing that matters more than any meal idea, consistency. We also dig into food tracking and macro counting as a tool for awareness, not punishment. A short tracking phase can teach you portion “math” you carry forever, helping you build meals confidently without chasing a perfect plan.  On the fitness side, we get honest about what moves the needle: repeatable strength training that challenges you, cardio that supports your life rather than runs it, and movement that helps your mind as much as your body. We also cover common reasons results stall, under-eating, stress, nervous system regulation, and lifting too light, and we answer the question many listeners think but rarely say out loud: do you have to give up wine?  If you want a simple starting point, we share exactly how to begin without a full overhaul, and how to get support along the way. Subscribe, share with a friend who needs the basics, and leave a review with the #1 question you want us to answer next. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Daily Objective Distillery - Their Story, Spirits & Vision

Subscribe to our YouTube channel [https://www.youtube.com/@spandexandwine] Check out Daily Objective Distillery [https://dailyobjectivedistillery.com/] We didn’t plan to find a new favorite Missouri distillery, but a quick drive for Christmas gifts turned into a full-on discovery. On the way to Amsterdam, Missouri, we spotted a building that looked like it had a story, took the chance, and ended up at Daily Objective Distillery, a ranch-side tasting room that’s growing fast for a reason. If you love craft spirits, real behind-the-scenes process talk, and places that feel like an instant weekend tradition, this one hits.  Steve Parks walks us through how Daily Objective came to life, from a wedding conversation to building out a destination distillery with a stage, events, and major production ambitions. We get into what he was making before Missouri, how a moonshine curiosity turned into a serious rum program, and why ingredients like blackstrap molasses, blue agave sugars, and Madagascar vanilla beans change everything. He also breaks down the equipment and process in plain language: fermentation, mash bills, time and temperature control, making cuts, and why water filtration matters when you’re blending proof and bottling for consistency.  Then Samantha Prothe, the general manager and the brain behind the calendar, shares what’s coming next: concert series plans, festivals, possible comedy nights, pickleball courts, cornhole leagues, rotating food trucks, and how they’re building a true community hub just a few miles off the highway. We also talk signature cocktails and award-winning spirits, including a clean, traditional old fashioned (plus a smoked option), lavender lemonade with vodka, espresso martinis made with rum, and the upcoming Petals Gin.  If you’re anywhere near Kansas City or looking for a Missouri weekend destination, come hang with us for this on-site tour and some serious drink inspiration. Subscribe to the show, share this with a friend who loves distilleries, and leave a review so more people can find Spandex and Wine. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Plan, Pivot, Pour A Glass

My outline was ready, my answers were planned, and then I did the most relatable thing possible: I left the notes on the wrong computer. So instead of a polished Q&A on fitness, nutrition, and midlife health, I hit record anyway and leaned into the bigger lesson: real life rarely follows the plan, and a balanced wellness journey has to include the ability to pivot. If you’ve ever felt thrown off by one small mistake that snowballed, you’ll feel seen.  I also share a sneak peek at two conversations I’m genuinely excited to bring you next. First, I’m heading to Daily Objective Distillery in Amsterdam, Missouri, a craft distillery set on 8,000 acres with a story that started with a retired Navy SEAL and a ranch owner who wanted to build something meaningful. Think small-batch American craft spirits, a gorgeous setting, live music, and the kind of place where people gather for great drinks and even better stories.  Then we get personal about movement, pain, and the fear that shows up when your body won’t do what it used to. After a tough stretch where basic things like getting dressed felt hard, I started working with Dr. Adam Dinkel (chiropractic care focused on root-cause healing) alongside pelvic floor physical therapy, and it helped me get back to feeling like myself. We also talk about the Midlife Collective and why adding more voices creates deeper questions and better perspective for anyone navigating midlife wellness, recovery, and confidence.  If you like honest conversations about health, happiness, and a little wine along the way, follow the show so you don’t miss what’s coming next, leave a review, and share this episode with a friend who could use a reminder that pivots are part of progress. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Breathe Better, Live Better

What if the way you breathe is the quiet lever that calms your nerves, powers your lifts, protects your pelvic floor, and helps you sleep deeper? We dig into the simple mechanics that shift your body from braced and busy to steady and strong, using tools that cost nothing and work anywhere. From longer nasal exhales that signal safety to a rib-expanding inhale that wakes up your diaphragm, you’ll learn how breath becomes a skill you can use before bed, before a hard conversation, and under a barbell. We break down the body’s pressure system with a clear visual: your core is a soda can. When you inhale well, pressure spreads evenly; when you hold your breath or suck in your stomach, force slams into the pelvic floor. The fix is simple and powerful: inhale to prepare, exhale on effort, and add a gentle Kegel so the top and bottom of the can move together. Expect better glute engagement, a happier low back, and smoother lifts without chasing heavier weights. Then we connect breathing to posture and presence. Stack your ribs over your pelvis, free the neck and shoulders, and feel how a calmer pattern changes the way you walk into a room. To make it actionable, we share six rapid drills for everyday life: a four-in, six-out sequence for sleep; 360 prep breaths for lifting; nasal-only cardio with interval resets; long exhales for anxious spikes; pursed-lip breathing to soften hot flashes; and three slow breaths to reset when a class or day overwhelms you. Finally, we pair breath with food that supports recovery and sleep: kiwis for serotonin-rich bedtime support, tart cherry juice for natural melatonin and muscle recovery, magnesium-rich foods for nervous system calm, and balanced dinners with protein and slow carbs to prevent 2 a.m. cortisol wake-ups. If the mix of strength, steadiness, and community speaks to you, share this episode with a friend, follow the show, and leave a quick review. Your breath is ready when you are—come practice with us. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

How Red And Near-Infrared Light May Boost Energy, Support Recovery, And Aid Fat Loss

What if better light could change how you feel, move, and age? We sit down with Dr. Carl, a veteran chiropractor and light therapy pioneer, to unpack how full-body red and near-infrared systems aim to boost cellular energy, accelerate recovery, and support fat loss without extremes. From the earliest “flashlight” gadgets to today’s medical-grade beds, we trace what actually matters—cool-running LEDs placed close to the skin, full-body coverage, and adjustable settings that fit different bodies and goals. We break down two distinct mechanisms. First, fat loss: specific red wavelengths can temporarily increase the permeability of fat cell membranes, helping mobilize stored contents into the lymphatic system for processing. Pair that with realistic nutrition—less sugar and refined starch, fewer sodas, moderated alcohol—and you create a path off the yo-yo cycle. Second, whole-body support: near-infrared light interacts with cytochrome c oxidase in your mitochondria, helping restore ATP production toward normal. Because ATP powers nearly every cell, people often report more energy, better recovery, steadier mood, and improved training capacity. You’ll also hear how to evaluate devices beyond hype: why heat blocks penetration, how distance kills intensity, and which features—close-fitting arrays, pulsing options, and individualized dosing—move the needle. We cover safety guardrails, expectations for maintenance versus quick fixes, and practical ways to try sessions locally or integrate a bed into a wellness business with training and coaching. If you care about healthy aging, midlife strength, and simple habits that compound—like walking more, lifting smart, sleeping well—this conversation gives you a clear, science-informed lens on red light therapy and how to use it wisely. Enjoy the episode, then share it with a friend who’s curious about recovery or weight plateaus. If it resonates, follow the show, leave a five-star review, and tell us: what result would you hope to see first? Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com